What is a recommended time frame for holding a stretch during exercise?

The recommended time frame for holding a stretch during exercise is generally between 15 to 30 seconds. This duration is effective for enhancing flexibility and achieving an optimal range of motion in muscles and joints. Holding a stretch for this length of time allows the muscle fibers and connective tissues to lengthen gradually and can help to reduce muscle stiffness.

Stretches held for shorter durations, such as 5 seconds, may not provide enough time for the muscle to relax and elongate effectively. Longer holds, such as 1-2 minutes, while they can contribute to flexibility, may also lead to discomfort and do not necessarily translate to better outcomes than the recommended 15-30 second range. Similarly, holds of 30-60 seconds can be appropriate in certain contexts but are often seen as excessive for typical stretching routines and may not be sustainable for most individuals. Therefore, the 15-30 second guideline strikes a balance between effectiveness and practicality in most exercise scenarios.